Cowpea (Black-eyed pea) vs. Prunes — In-Depth Nutrition Comparison
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The main differences between cowpea (Black-eyed pea) and prunes
- Cowpea (Black-eyed pea) has more folate, iron, vitamin B1, and phosphorus; however, prunes have more vitamin K, vitamin A, potassium, vitamin B2, vitamin B3, and vitamin B6.
- Daily need coverage for folate for cowpea (Black-eyed pea) is 51% higher.
- Prunes have 4 times less vitamin B1 than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 0.202mg of vitamin B1, while prunes have 0.051mg.
- Cowpea (Black-eyed pea) has a higher glycemic index than prunes.
Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Plums, dried (prunes), uncooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +29.3% |
| Contains more IronIron | +169.9% |
| Contains more ZincZinc | +193.2% |
| Contains more PhosphorusPhosphorus | +126.1% |
| Contains more ManganeseManganese | +58.9% |
| Contains more SeleniumSelenium | +733.3% |
| Contains more CalciumCalcium | +79.2% |
| Contains more PotassiumPotassium | +163.3% |
| Contains less SodiumSodium | -50% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +296.1% |
| Contains more FolateFolate | +5100% |
| Contains more CholineCholine | +218.8% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +3800% |
| Contains more Vitamin EVitamin E | +53.6% |
| Contains more Vitamin B2Vitamin B2 | +238.2% |
| Contains more Vitamin B3Vitamin B3 | +280.2% |
| Contains more Vitamin B6Vitamin B6 | +105% |
| Contains more Vitamin KVitamin K | +3400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more ProteinProtein | +254.6% |
| Contains more FatsFats | +39.5% |
| Contains more WaterWater | +126.5% |
| Contains more CarbsCarbs | +207.7% |
| Contains more OtherOther | +180.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains more Poly. FatPolyunsaturated fat | +262.9% |
| Contains less Sat. FatSaturated fat | -36.2% |
| Contains more Mono. FatMonounsaturated fat | +20.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 4µg | 51% |
| Vitamin K | 1.7µg | 59.5µg | 48% |
| Iron | 2.51mg | 0.93mg | 20% |
| Fructose | 12.45g | 16% | |
| Carbs | 20.76g | 63.88g | 14% |
| Potassium | 278mg | 732mg | 13% |
| Vitamin B1 | 0.202mg | 0.051mg | 13% |
| Phosphorus | 156mg | 69mg | 12% |
| Protein | 7.73g | 2.18g | 11% |
| Vitamin B2 | 0.055mg | 0.186mg | 10% |
| Vitamin B3 | 0.495mg | 1.882mg | 9% |
| Manganese | 0.475mg | 0.299mg | 8% |
| Vitamin B6 | 0.1mg | 0.205mg | 8% |
| Zinc | 1.29mg | 0.44mg | 8% |
| Calories | 116kcal | 240kcal | 6% |
| Choline | 32.2mg | 10.1mg | 4% |
| Vitamin A | 1µg | 39µg | 4% |
| Selenium | 2.5µg | 0.3µg | 4% |
| Magnesium | 53mg | 41mg | 3% |
| Calcium | 24mg | 43mg | 2% |
| Starch | 5.11g | 2% | |
| Fiber | 6.5g | 7.1g | 2% |
| Vitamin E | 0.28mg | 0.43mg | 1% |
| Polyunsaturated fat | 0.225g | 0.062g | 1% |
| Copper | 0.268mg | 0.281mg | 1% |
| Fats | 0.53g | 0.38g | 0% |
| Vitamin C | 0.4mg | 0.6mg | 0% |
| Net carbs | 14.26g | 56.78g | N/A |
| Sugar | 3.3g | 38.13g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin B5 | 0.411mg | 0.422mg | 0% |
| Saturated fat | 0.138g | 0.088g | 0% |
| Monounsaturated fat | 0.044g | 0.053g | 0% |
| Tryptophan | 0.095mg | 0.025mg | 0% |
| Threonine | 0.294mg | 0.049mg | 0% |
| Isoleucine | 0.314mg | 0.041mg | 0% |
| Leucine | 0.592mg | 0.066mg | 0% |
| Lysine | 0.523mg | 0.05mg | 0% |
| Methionine | 0.11mg | 0.016mg | 0% |
| Phenylalanine | 0.451mg | 0.052mg | 0% |
| Valine | 0.368mg | 0.056mg | 0% |
| Histidine | 0.24mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
26%
Minerals Daily Need Coverage Score
43%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cowpea (Black-eyed pea) is lower in Sugar (difference - 34.83g)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2)